Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 06-09-2010, 06:01 AM   #1
Bo Schmidt
New Member
 
Join Date: Dec 2008
Posts: 22
Default Training schedule for 100m 200m sprint

Hello everyone,

Following is an outline of the weekly schedule I was thinking of following. 4 workout days per week:

Monday - Sprint 1, 1 lower body weight training afterwards

Tuesday - Sprint 2, 1 upper body weight training afterwards

Wednesday - Rest

Thursday - 2 Lower body weight training before, sprint 3

Friday - Rest

Saturday - Plyometrics before, sprint 4, 2 upper body weight training afterwards

Sunday - Rest


Description of each session:

Sprint 1:
  1. 4 Block starts
  2. 1 x 90m, 70m, 50m, 30m, 10m. 6, 5, 4, 3 min rest in between.
  3. 4 x 10s all-out (100%). 6 min rest in between.
~1 hour

Sprint 2:
  1. 1 x 160m, 150m, 140m, 130m, 120m, 110m. 90% effort. 7 min rest in between.
~1 hour

Sprint 3:
  1. 1 x 150m. 85% effort. 4 min rest.
  2. 6 x 20s all-out (100%). 7 min rest in between.
~1 hour

Sprint 4:
  1. 8 x 105m. 90-95% effort. 7 min rest in between.
~1 hour


These sprinting sessions are repeated each week. This should supposedly be the most sprint-oriented running sessions at the track where I train. AFAIK, you get better at sprinting by running short distances (<60m) with full recovery. Monday, the only day with short distances, doesn't have full recovery. The rest of the days are speed endurance, right?
How should this be changed to optimize sprinting? 3 months until competition for which I want to peak. 3 sessions per week of sprinting, 1 speed endurance. Then change to 2/2 1 month before, 3/1 1 month before and low-effort running 1 week before?



1 lower body weight training session:
  1. Some sort of olympic weightlifting routine.
  2. 5/3/1 DL
  3. Glute ham raise 3x5 - eventually increase to 3x10, then adding weight in backpack (http://www.youtube.com/watch?v=8m0BtxLqSZc - however, instead of dropping like him, I'm holding tension as far as possible, then going up again, not falling down)
  4. Lower-body running specific exercises (pawback and knee raises with cable machien attached to ankle) 3x8-10
  5. Weighted calf raises - standing and sitting for gastrocnemius and soleus, respectively.
~1 hour

2 lower body weight training session:
  1. Some sort of olympic weightlifting routine.
  2. 5/3/1 box squats - gotta get hamstring firing => box squats instead of normal squats.
  3. 3x5 good mornings.
  4. Lower-body running specific exercises (pawback and knee raises with cable machien attached to ankle) 3x8-10
~1 hour


1 upper body weight training session:
  1. 3x weighted 4-6 pull-ups or 4-6 chin-ups (going for 1-arm pull-up)
  2. 5/3/1 bench press
  3. Upper body running specific exercises (pulling arm from back position to front position with cable attached to wrist) 3x10
  4. Pull-ups or chin-ups frenchies - holding top position, 90 degrees, 135 degrees for 5 seconds each, 3 times = 1 set. 2 sets of these (http://www.beastskills.com/OneArmPull.htm)
~1 hour

2 upper body weight training session:
  • Same as 1, substituting 5/3/1 press for bench press.
~1 hour

Plyometrics:~ hour

When finished the last week of this link, substitute exercises for some more difficult ones.

Total weekly hours: 11


What do you think?



Addition: I found this article regarding upper body training for a sprinter. What do you think about their upper body training?
Bo Schmidt is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 08:29 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator